Low & High FODMAP Halloween Candy Lists: A Gut-Friendly Guide

As Halloween approaches, it's time to prepare for spooky costumes, fun parties, and, of course, delicious candies. But for individuals with Irritable Bowel Syndrome (IBS), enjoying the festivities can be tricky. To help you navigate this sugary season without triggering uncomfortable digestive issues, FODMAP Everyday compiled a list of low and high FODMAP Halloween candies.

These recommendations are based on serving size guidelines provided by Vanessa Cobarrubia RDN and Monash University's Low FODMAP Diet App, ensuring you can indulge in moderation while keeping your gut happy!

Low(er) FODMAP Halloween Candies:

1. Atomic Fireballs: Enjoy these spicy treats in moderation, with a recommended serving of about three per portion.

2. Butterfingers: These favorites can be enjoyed, starting with half a full-size bar or 1-2 fun-sized bars.

3. Conversation Hearts: Maybe 6 to 8 pieces max.

4. Dove Promises Silky Smooth Dark: Savor up to three pieces (24 grams total) of these delightful chocolates.

5. Dum Dums (lollipops): Limit your intake to 4-5 lollipops.

6. Haribo Gummi Bears and Sour Goldbears: Enjoy these gummy treats, but keep it to 15 bears per serving.

7. Jolly Ranchers: Up to 3-4 pieces can be enjoyed without FODMAP concerns.

8. Junior Mints: Indulge in up to 12 mini mints.

9. Justin's Dark Chocolate Peanut Butter Cups: With personal tolerance in mind, you can start with one and adjust as desired.

10. Laffy Taffy: Limit your consumption to three mini pieces.

11. Lifesavers Peppermint and Wint-O-Green: Enjoy up to six classic mints.

12. Marshmallows: Ensure they don't contain high FODMAP ingredients like high fructose corn syrup & limit standard-sized marshmallows to 4-5.

13. Mounds: Limit to ½ of a full-size bar or 1 to 2 snack-size bars.

14. Mr. Goodbar: Limit to ¼ of a full-size bar or 1 fun size.

15. Nerds: Limit to about 1 ½ tablespoons.

16. Peeps: these are marshmallows; see above. Limit to 3 to 4 peeps.

17. Reese's Pieces: Limit to 20 to 25 pieces.

18. Skittles: Keep it to 15-20 pieces, and enjoy these fruity treats.

19. Smarties: Limit to 2 rolls.

20. Sno-Caps: Limit to 1 to 2 tablespoons.

21. Sour Patch Kids: Limit to 6 to 8 pieces.

22. Swedish Fish: Savor 2-3 pieces without concern.

23. Sweet Tarts: You can have 6-8 pieces without FODMAP worries.

High FODMAP Halloween Candies:

While there's an array of low FODMAP candies to choose from, it's essential to be cautious of high FODMAP options. These candies, like Kit Kat, Milk Duds, Milky Way, Starbursts, Tootsie Rolls, and Twix, contain ingredients that can exacerbate IBS symptoms. Always be mindful of your candy choices, and try to prioritize your gut health this Halloween season!

*Remember, it's crucial to consult with your medical and healthcare team to ensure you're following guidelines appropriate for your individual needs. Enjoy your Halloween celebrations while keeping your gut-friendly candies close! x